Exercise Is a Vital Sign (and Other Seasonal Health Shifts)
Vitamin D — Why Almost Everyone Needs Supplementation
As we move into the darker months, daily vitamin D supplementation becomes increasingly important—especially in Maine. Northern latitude, long winters, limited sun exposure, and indoor work mean that most people are not producing enough vitamin D year-round.
Vitamin D plays a critical role in:
Bone health and calcium metabolism
Immune function
Mood regulation
Hormonal balance
For most adults without a calcium-related disorder, supplementing with 2,000 IU of vitamin D₃ daily is safe and appropriate. Because individual needs vary, testing vitamin D levels at least annually—often every six months—is the best way to ensure adequacy.
At Longevity Maine, we aim for optimal, not just “normal,” vitamin D levels, targeting a range of 50–70 ng/mL to best support long-term health.
Why Exercise Belongs in Preventive Medicine
Exercise is often treated like a hobby—something you do if you have time, motivation, or energy left at the end of the day. But when we step back and look at the data, physical fitness belongs in the same category as blood pressure, cholesterol, or blood sugar.
Strength, aerobic capacity, balance, and mobility are not abstract concepts. They are measurable, trackable indicators that strongly predict how well you’ll function as you age.
What’s often misunderstood is that much of what we call “aging” is actually the result of declining fitness. Loss of muscle mass, strength, and cardiorespiratory capacity accelerates insulin resistance, increases injury risk, and erodes independence long before disease ever shows up on a lab panel. These changes are not inevitable. They are largely driven by underuse—and they are highly modifiable when addressed early and consistently.
This is why, at Longevity Maine, exercise is not an optional add-on or a generic recommendation to “move more.” It is prescribed with intention, based on where you are now and where you want to be years down the line. We assess key markers of fitness, build a plan that fits your life, and progress it over time—just as we would with any other medical intervention.
When exercise is treated as a vital sign rather than a pastime, the goal shifts. It’s no longer about chasing workouts or checking a box—it’s about preserving function, resilience, and independence for decades to come. That mindset is foundational to longevity, and it’s why movement sits at the center of everything we do.
Nutrition: Staying Grounded Through the Holidays
The holiday season can be one of the most challenging times to stay connected to your nutrition. Schedules shift, routines loosen, social meals increase, and the pressure to “do it right” can add unnecessary stress. For many people, the challenge isn’t knowing what to eat—it’s navigating inconsistency and decision fatigue.
Rather than aiming for perfection, the goal during this season is stability. Prioritizing regular meals with protein and fiber helps support blood sugar balance, energy, and appetite regulation, even when meals look different than usual.
Short-term variation does not undo long-term habits. At Longevity Maine, we focus on flexibility with intention—returning to steady patterns that support your body, without guilt or restriction. By focusing on consistency over control, nutrition becomes a source of support—helping you feel grounded, energized, and resilient through the season, rather than something that adds stress.